Name: Playbook - RPD Baseball - 10/7 Session
Uploaded: 2022-10-07T23:47:52.484Z
Duration: 60 min
Description: 10/7 Session

- Lift both arms straight above your head. 
- Squat down while keeping hands behind ears. Allow the band tension to help you.

Shoulder Flexion Squats

- Clip Position: Middle
- Hold bands in both hands and have both arms at 90 degrees. 
- Pull both scaps back and rotate both arms at the shoulders pulling the hands away from the fence.

90 Degree Scap Pull Rotations

- Clip Position: Low
- Face the fence and bring your arms up and back as high and as far out as you can creating a “Y”. 
- Use your scaps to pull back the arms and hold for a second before releasing back to neutral.

Straight Arm Scap Retraction Y’s

- Clip Position: Middle
- Start in a lunge position at the top with either shoulder toward the fence and hold onto both bands. 
- Extend both arms and lower into a lunge. 
- Do not let your trunk rotate as you extend your arms.

Palloff Press Single Leg Lunge

- Clip Position: Middle
- Start with the bands close to your chest. Lift one foot and then extend your arms. 
- Do not let your trunk rotate toward the wall.

Single Leg Palloff Press

- Clip Position: Middle
- Stand in a staggered position with back facing the fence. 
- Let the band pull your arm back and retract your scapula. 
- Use your shoulder to rotate your arm externally 90 degrees without moving your elbow.

Scap Retraction ER 90’s

- Clip Position: Middle
- Face away from the fence. 
- Bring your arms to shoulder height and close your arms until your hands are about to touch.

Straight Arm Shoulder T’s

- Clip Position: High
- Sit down and retract your scaps down, pulling  your arms back.

Seated Face Pulls

- Clip Position: Low
- Start with either shoulder facing the fence. 
- With both hands holding both bands, explode both arm straight from the hip closest toward the fence to the opposite shoulder.

Upward Chops

- Raise the band with a slight bend at the elbow
- Raise until you reach shoulder height or slightly above if tension is light.

Single Arm Lateral Raise

- Clip Position: Low
- Stand with either shoulder facing the fence and attach the band to the foot further from the fence. 
- Lift that foot and swing your foot away from the fence. 
- Focus on using the hip to pull the foot away. 
- Balancing on one foot will work on stabilizing the ankle joint but is not necessary.

Hip Abduction Swings

- Clip Position: Low
- Attach the band to either foot and face away from the fence. 
- Swing or kick your straight leg forward focusing on the hip joint to initiate the movement.

Standing Forward Swings

JBand Circuit

Sit Throughs

Single Leg Squat to Toe Touch

ISO Lunge Hold

Throw Down Split Stance ISO Hold

Hip Flexor Raises

Glute Bridge to Straight Leg Hamstring Hold

Lower Half Series

Step 180 Pivot Turns

Hinge 180 Turn and Hold

Single Leg Back Hop to Jump Stick

180 Jump Stick Best Drill

Bodyweight Movement

- Start in a push-up position and lower your head, then stomach, then hips toward the group. Raise your chest up while supporting yourself with your arms. 
- Push into the ground with your arms and take your chest toward your knees. Breathe for a second before starting the next rep.

Seal to Yoga Push-up

- Squat down and take one arm up past your ear at a time. Try and maintain heel contact with the ground and your chest facing forward.

10/7 Session

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